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Re: I've got a Monster in my Pocket!!!
Power Snatch
5x65 3x95 1x115 1x125 1x135 1x145 1x155 1x165 1x175 1x185 195f Deficit RDL 12x45 12x135 3x12x185 Weighted Chin-ups 10xBW 3x10x25 Med-Ball GHD Sit-ups, 15# Ball 3x10 |
Re: I've got a Monster in my Pocket!!!
9:30 am
12 x 250m row, 30 sec rest 57.9 58.5 59.0 57.0 57.7 58.1 57.8 56.9 57.8 57.5 57.0 56.6 |
Re: I've got a Monster in my Pocket!!!
1:00 pm
Squat Clean, TNG 5x95 5x135 12x3x185 OTM Push Press 10x45 5x95 5x135 3x5x185 Anchored Sit-ups 3x50 |
Re: I've got a Monster in my Pocket!!!
9:30 am
30 minute Spin Bike 400 cal |
Re: I've got a Monster in my Pocket!!!
2:30 pm
Power Snatch, TNG 5x65 5x95 15x3x135 OTM 1 Arm Dumbbell Row 3x15x100 each arm Ab Wheel Rollout 3x25 I'm reducing my volume of assistance work to improve recovery. I added an aerobic capacity workout to Tuesday morning this week, and I've got one more week before I start adding in threshold work on Mon-Wed-Fri. I may also switch my Saturday morning aerobic workout to a mixed modality MAP workout. |
Re: I've got a Monster in my Pocket!!!
8:00 am
40 x 25 double unders, every 30 seconds |
Re: I've got a Monster in my Pocket!!!
Clean from High Box
5x95 3x135 1x185 1x195 1x205 215f 215f 1x205 1x205 1x210 1x210 1x215 Front Squat 8x135 5x225 5x285 5x305 5x325 Press 8x65 5x115 5x135 5x150 5x160 5x170 Hanging Leg Raise 3x15 First time doing High Box. It was awkward, because the pull is so short. It took me a while to get the timing; when I started, I wasn't moving under the bar nearly as quick as I needed to. |
Re: I've got a Monster in my Pocket!!!
Had to skip my morning aerobic recovery workout to deal with some domestic bull****, so I combined the rowing I was supposed to do this morning with the calisthenic conditioning scheduled for the afternoon by doing one of my favorite aerobic interval workouts.
8 sets of 250m row + 5 ring dips, rest same as work 4 minute rest 8 sets of 250m row + 5 HSPU's, rest same as work 4 minute rest 8 sets of 250m row + 10 push-ups, rest same as work RD 1:11 1:07 1:07 1:06 1:06 1:08 1:07 1:07 HSPU 1:09 1:10 1:10 1:10 1:10 1:11 1:10 1:10 PU 1:10 1:07 1:08 1:06 1:05 1:07 1:06 1:05 |
Re: I've got a Monster in my Pocket!!!
10:15 am
4 sets of Tabata Air-dyne for max cal, 1 minute rest between sets 61-61-63-62 |
Re: I've got a Monster in my Pocket!!!
Snatch from High Box
5x65 3x95 1x115 1x125 1x135 1x145 1x155 1x160 1x165 170f 170f 165f Good Mornings 12x115 12x135 12x165 12x175 12x185 Weighted Chin-ups 12xBW 3x10x25 GHD Sit-ups 3x15 |
Re: I've got a Monster in my Pocket!!!
12:30 pm
"Flight Simulator" 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 unbroken double unders 10:02 One of my worst times on this in a while. ****ed up my descending round of 40 twice; first on rep 37, then on rep 38. |
Re: I've got a Monster in my Pocket!!!
3:00 pm
High Hang Squat Clean, no drop 5x95 3x135 15x3x165 OTM Push Press 5x95 5x135 3x5x190 Ab Wheel Rollout 3x30 I usually prefer a little more rest between workouts, but life doesn't always allow for optimal recovery. |
Re: I've got a Monster in my Pocket!!!
11:00 am
20 minute recovery row 4733 meters |
Re: I've got a Monster in my Pocket!!!
2:00 pm
High Hang Squat Snatch, no drop 5x65 3x95 15x3x125 OTM Bentover Row 12x95 12x135 3x12x165 Reverse Hyper-extension 3x15x170 Decreased the weight on the row this week to focus on control, range of motion, and to allow for improved recovery. I also opted to use straps, because my hands and wrists are starting to show wear and tear from all the extra pulling I've been doing. |
Re: I've got a Monster in my Pocket!!!
9:00 am
Air-dyne 20 x 30 sec easy, 30 sec hard 289 cal |
Re: I've got a Monster in my Pocket!!!
12:30 pm
Below Knee Hang Squat Clean, 12 minutes to Heavy 1 Rep 5x95 3x135 1x185 1x205 1x225 1x235 1x245 1x255 1x265 Low Bar Back Squat, 12 minutes to Heavy 3 Rep 8x135 5x225 3x275 3x315 3x335 3x355 3x375 Press, 12 minutes to Heavy 5 Rep 8x65 5x115 5x135 5x155 5x165 5x175 Reverse Dumbbell Fly 3x12x25 Hanging Leg Raise 3x17 I'm using the "12 minutes to" format to help control volume, keeping the loads lighter and only resting 1-2 minutes between sets. I'll be adding in threshold work on Mon-Wed-Fri starting today, so I need to make sure I'm recovering effectively and not overtaxing my CNS. |
Re: I've got a Monster in my Pocket!!!
6:00 pm
3 rounds 21 wall-ball 7 muscle-ups 7:44 First time doing either of these movements in a while. They'll be two go-tos for my conditioning work. Wall-balls were pretty sloppy, and the muscle-ups made me wish I was doing a better job of keeping my weight down. |
Re: I've got a Monster in my Pocket!!!
1:00 pm
20 minute AMRAP 25 unbroken double unders 40 rounds + 3 partial rounds of 21, 16 and 21 |
Re: I've got a Monster in my Pocket!!!
4:00 pm
10 rounds 30 sec max walking lunges 15 sec rest 30 sec max push-ups 15 sec rest 30 sec max frog leg sit-ups 15 sec rest WL 27-27-29-30-30-30-29-30-30-32=294/27 PU 29-29-22-25-25-25-25-25-26-27=258/22 SU 15-16-15-16-15-16-16-16-17-17=159/15 Total=711/64 |
Re: I've got a Monster in my Pocket!!!
9:30 am
12 x 250m row, 1 minute rest 57.9 55.7 54.9 55.4 53.8 52.8 52.3 52.9 53.8 56.9 54.2 52.1 |
Re: I've got a Monster in my Pocket!!!
1:30 pm
Below Knee Hang Snatch, 12 minutes to Heavy 1 Rep 5x65 3x95 1x115 1x125 1x135 1x145 155f 155f 1x155 1x165 Deficit RDL 12x95 12x135 3x12x195 Bentover Row 12x95 12x135 3x12x175 Reverse Hyperextension 3x15x170 155 isn't usually a problematic weight for me, but I felt like my hips were a little low in the set position on 145 and I think it got in my head. |
Re: I've got a Monster in my Pocket!!!
7:30 pm
21-15-9 c2b pull-ups GHD sit-ups 4:31 I had planned to do this workout at 5pm, but somehow didn't realize that I had an intro scheduled for that time. As a result, I had to wait until after my late sessions to do it. Not very happy with this time, but I was pretty out of it by the time I got to start warming up. |
Re: I've got a Monster in my Pocket!!!
9:00 am
30 minute Spin bike 396 cal 1:00 pm Below Knee Hang Squat Clean, no drop 5x95 3x135 12x3x195 OTM Weighted Dips 10xBW 8x45 3x5x65 Ab Wheel Rollout 3x27 |
Re: I've got a Monster in my Pocket!!!
7:00 pm
12 minute AMRAP 2 parrallette HSPU's 4 TGU's right, 24kg 4 TGU's left, 24kg 4 rounds + 2 HSPU's Ouch! TGU's killed the shoulders going into the HSPU's. |
Re: I've got a Monster in my Pocket!!!
1:00 pm
20 minute AMRAP 25 double unders 15 frogleg sit-ups 5 c2b pull-ups 15 rounds + 10 double unders Felt a little sluggish on this one, especially on the sit-ups. |
Re: I've got a Monster in my Pocket!!!
5:00 pm
Below Knee Hang Squat Snatch, no drop 5x65 3x95 12x3x125 OTM 1 Arm Dumbbell Row 3x10x100 Reverse Hyper-extension 3x15x170 |
Re: I've got a Monster in my Pocket!!!
9:00 am
Row 3 x 1000 meters, 4 min rest 3:51.8 3:50.0 3:50.5 I never feel like my morning rowing scores/times are where they should be. I try to remind myself that I'm doing my aerobic capacity workouts fasted, so I can't expect to hit PR's, but it doesn't help. |
Re: I've got a Monster in my Pocket!!!
12 minutes to Heavy 1 Rep Clean
3x95 3x135 1x185 1x205 1x225 1x245 1x265 1x275 1x285 12 minutes to Heavy 3 Rep Bench Press 8x135 5x185 5x205 5x225 5x235 Trap Bar Shrugs 3x15x225 Dip Support Leg Raise 3x15 |
Re: I've got a Monster in my Pocket!!!
5:30 pm
5 rounds 7 push press, 155# 21 c2b pull-ups 12:01 Pull-ups are torturing me right now. I've got to cut some of this extra weight. I'm going to start posting my AM weigh-ins in my log for motivation; this morning was 185.8 lb. |
Re: I've got a Monster in my Pocket!!!
[QUOTE=Christopher G. Woods;1087669]12 minutes to Heavy 1 Rep Clean
3x95 3x135 1x185 1x205 1x225 1x245 1x265 1x275 1x285 [/QUOTE] Knowing you do 5x335 on your front squat how tuff did 285 feel? If you had more time think you could have gotten higher? Thats a nice Clean though :) |
Re: I've got a Monster in my Pocket!!!
Shawn,
First, thanks for making me notice that I forgot to log my squats today. :D 285 equals the most I've ever cleaned; although, last time I did it for a double. My front squat PR is 405, so my limiter on the clean is getting under the bar. If I can get under it, I can stand it up. I think I might be able to pull 300-315 on a good day. In between the Cleans and Bench today: 12 minutes to Heavy 3 Rep Front Squat 8x135 5x225 3x275 3x315 3x335 3x355 |
Re: I've got a Monster in my Pocket!!!
11:00 am
30 minute Spin Bike interval climb 358 cal |
Re: I've got a Monster in my Pocket!!!
3:00 pm
20 minute AMRAP 15 anchored sit-ups 10 slam balls 5 ring dips 17 rounds Forgot to post morning weigh in; 185.8 again. |
Re: I've got a Monster in my Pocket!!!
[QUOTE=Christopher G. Woods;1087771]Shawn,
First, thanks for making me notice that I forgot to log my squats today. :D 285 equals the most I've ever cleaned; although, last time I did it for a double. My front squat PR is 405, so my limiter on the clean is getting under the bar. If I can get under it, I can stand it up. I think I might be able to pull 300-315 on a good day. In between the Cleans and Bench today: 12 minutes to Heavy 3 Rep Front Squat 8x135 5x225 3x275 3x315 3x335 3x355[/QUOTE] Still some nice numbers :). I don't have issues standing up like you if I can just "clean" it :) Impressive though to see the loads your lifting! Keep it up! |
Re: I've got a Monster in my Pocket!!!
187.2 lb
10:00 am 20 minute AMRAP 50 unbroken double unders 16 rounds + 5 failed rounds of 29, 32, 40, 40 and 18 Not sure how the **** I gained weight yesterday. |
Re: I've got a Monster in my Pocket!!!
1:00 pm
12 minutes to Heavy 1 Rep Snatch 3x65 3x95 1x135 1x145 1x155 1x165 1x175 1x185 195f Good Mornings 12x135 3x12x205 Bentover Rows 12x135 3x10x195 Reverse Hyper-extesnions 3x15x170 I should have been able to get under 195, but I hesitated just for a second. Unfortunately, I didn't have time for a second attempt. |
Re: I've got a Monster in my Pocket!!!
5:30 pm
8 minute AMRAP 10 burpees 10 c2b pull-ups 6 rounds + 5 pull-ups Weak! |
Re: I've got a Monster in my Pocket!!!
Rest day - 185.6 lb
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Re: I've got a Monster in my Pocket!!!
Feeling run down today, so I slept in and skipped my AM rowing workout.
185.6 lb 1:00 pm Cleans 5x95 3x135 1x185 8x3x215 OTM Push Press 8x95 5x135 3x5x195 Reverse Dumbbell Fly 3x8x30 |
Re: I've got a Monster in my Pocket!!!
5:00 pm
10 x 3 Muscle-ups, on the minute Continuing to take it easy today. |
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